WOD – Wednesday 14 May

Strength/Skills April Focus continues WOD ‘Fran’ Last done on 13 January 2014

Strength Deadlift 5rm In 15mins work up to your 5rm WOD 15 DU buy-in (if you can perform 1 DU then this is compulsory, otherwise 45 singles) – then 15-9-3 HR

Strength 1rm Back Squat baby! WOD 800m run rest 1min – compulsory 21.15.9 KB Swings 24/16 Deadlifts 80/60 Sit ups rest 1min – compulsory 800m run 18min cut off